CrossFit Worthy – CrossFit
(with an empty bar)
3 Back Squat
1): Paused Back Squat (4×3; @ 80%; E2:00)
Pause at bottom of squat
Pause for :02-:03 on each rep.
2): Hovering Paused Deadlift (5-5-5-5-5; E2:00 )
Be sure to pause at the knee on the way up AND down, and keep the bar in your hands till you finish the set, no touching the ground.
3): Metcon (Time)
60 Cal Team Air Bike
*In a team of 4 rack up 60 cals as fast as possible
200m Farmer’s Walk – AHAP